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  6. Onion vs. Bamboo shoots

Onion vs. Bamboo shoots — In-Depth Nutrition Comparison

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How are Onion and Bamboo shoots different?

  • Bamboo shoots are higher than Onion in Copper, Potassium, Vitamin B6, Vitamin B1, Zinc, Vitamin E, and Manganese.
  • Bamboo shoots covers your daily need of Copper 17% more than Onion.
  • Onion contains 3 times more Magnesium than Bamboo shoots. Onion contains 10mg of Magnesium, while Bamboo shoots contain 3mg.

Onions, raw and Bamboo shoots, raw types were used in this article.

Infographic

Onion vs Bamboo shoots infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +76.9%
Contains more PotassiumPotassium +265.1%
Contains more IronIron +138.1%
Contains more CopperCopper +387.2%
Contains more ZincZinc +547.1%
Contains more PhosphorusPhosphorus +103.4%
Contains more ManganeseManganese +103.1%
Contains more SeleniumSelenium +60%
~equal in Sodium ~4mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Onion
Onion
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1.2% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +85%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +171.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B2Vitamin B2 +159.3%
Contains more Vitamin B3Vitamin B3 +417.2%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more Vitamin B6Vitamin B6 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more CarbsCarbs +79.6%
Contains more ProteinProtein +136.4%
Contains more FatsFats +200%
Contains more OtherOther +157.1%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
2
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
33% 3% 64%
Saturated Fat: Sat. Fat 0.069 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains less Sat. FatSaturated Fat -39.1%
Contains more Mono. FatMonounsaturated Fat +85.7%
Contains more Poly. FatPolyunsaturated fat +688.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Bamboo shoots
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Onion Bamboo shoots Opinion
Calories 40kcal 27kcal Onion
Protein 1.1g 2.6g Bamboo shoots
Fats 0.1g 0.3g Bamboo shoots
Vitamin C 7.4mg 4mg Onion
Net carbs 7.64g 3g Onion
Carbs 9.34g 5.2g Onion
Magnesium 10mg 3mg Onion
Calcium 23mg 13mg Onion
Potassium 146mg 533mg Bamboo shoots
Iron 0.21mg 0.5mg Bamboo shoots
Sugar 4.24g 3g Bamboo shoots
Fiber 1.7g 2.2g Bamboo shoots
Copper 0.039mg 0.19mg Bamboo shoots
Zinc 0.17mg 1.1mg Bamboo shoots
Phosphorus 29mg 59mg Bamboo shoots
Sodium 4mg 4mg
Vitamin A 2IU 20IU Bamboo shoots
Vitamin A 0µg 1µg Bamboo shoots
Vitamin E 0.02mg 1mg Bamboo shoots
Manganese 0.129mg 0.262mg Bamboo shoots
Selenium 0.5µg 0.8µg Bamboo shoots
Vitamin B1 0.046mg 0.15mg Bamboo shoots
Vitamin B2 0.027mg 0.07mg Bamboo shoots
Vitamin B3 0.116mg 0.6mg Bamboo shoots
Vitamin B5 0.123mg 0.161mg Bamboo shoots
Vitamin B6 0.12mg 0.24mg Bamboo shoots
Vitamin K 0.4µg 0µg Onion
Folate 19µg 7µg Onion
Choline 6.1mg 0mg Onion
Saturated Fat 0.042g 0.069g Onion
Monounsaturated Fat 0.013g 0.007g Onion
Polyunsaturated fat 0.017g 0.134g Bamboo shoots
Tryptophan 0.014mg 0.027mg Bamboo shoots
Threonine 0.021mg 0.086mg Bamboo shoots
Isoleucine 0.014mg 0.088mg Bamboo shoots
Leucine 0.025mg 0.14mg Bamboo shoots
Lysine 0.039mg 0.134mg Bamboo shoots
Methionine 0.002mg 0.03mg Bamboo shoots
Phenylalanine 0.025mg 0.09mg Bamboo shoots
Valine 0.021mg 0.106mg Bamboo shoots
Histidine 0.014mg 0.042mg Bamboo shoots
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Bamboo shoots
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Onion
13%
Bamboo shoots
Minerals Daily Need Coverage Score
8%
Onion
23%
Bamboo shoots

Comparison summary

Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Bamboo shoots
Bamboo shoots is lower in Sugar (difference - 1.24g)
Which food is cheaper?
Bamboo shoots
Bamboo shoots is cheaper (difference - $0.2)
Which food is richer in minerals?
Bamboo shoots
Bamboo shoots is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.